Doctors used to prescribe rest as the best treatment for many health problems. However, evidence now shows that exercise is better, helping to build and maintain physical functions instead of rest.

Sports medicine arose from this conflict of advice. Serious athletes knew that if they rested for as long as the doctor prescribed, they would loose aerobic capacity and muscle mass. Then they were out of shape to compete for the rest of the season. Sports doctors began looking for ways to get serious competitors back in the game sooner, and back to training even before that.

Very soon it became evident that athletes who kept exercising had less pain, less muscle loss, and accelerated healing rates. The world of medical professionals took notice, and started prescribing treatments like walking for osteoarthritis in the hip or knee.

In the longest study of its kind, researchers have found that moderate to heavy exercise reduced the risk of developing any kind of dementia by 40%. This 20 year follow-up from the Framingham Study also demonstrated that those who reported the lowest levels of activity were 45% more likely to develop dementia. 

PositiveTip: To lower your risk of developing dementia, engage in at least moderate physical activity on a regular basis!

Physical activity is well known to improve depression symptoms. However, there has been concern that its effects might worsen anxiety. A review of 40 studies of sedentary adults with a variety of chronic illnesses concludes exercise training significantly reduces anxiety symptoms as well. The largest anxiety improvements were seen in those who exercised at least 30 minutes per session.

PositiveTip: Physical activity of at least 30 minutes will reduce depression and anxiety levels in chronic illness. 

Our bodies are designed to have a lot of things in twos: two eyes, two ears, two hands, two legs, two feet, two kidneys, two lungs and so on. For many of these body parts, we can live without having both - just one ear or even just one lung.

But we only have one heart.

The heart is the one organ that has to keep on beating every second of the day to keep us alive. We do not have the luxury of letting the doctor cut half of it off if it is diseased and keep breathing with half a heart.

Are you physically fit?

Many of us think that we are really fit, if we exercise regularly. Clearly, if you are exercising, keep up the good work! However, most of us neglect to consider all components of 'exercise'. 

Components

Women who had the greatest lifetime physical activity and who continued moderate intensity activity had 56% lower risk of endometrial cancer, compared to those who were least active. Women who were obese and overweight, and therefore at highest risk, benefitted the most from an active lifestyle.

PositiveTip: Keep moving throughout life! Make moderate physical activity a part of your daily schedule.

Today we are increasingly aware of the role played by free radicals in aging and disease. This has prompted many health-minded people to begin taking antioxidant supplements. But are these really helpful? 

Women who walk at least 2 hours per week are significantly less likely to have any kind of stroke.

After following nearly 40,000 women in a Women's Health Study for almost 12 years, researchers found that brisk walking (faster than 2.9 mph) reduced the risk of stroke by 37% compared to women who don't walk. Interestingly, vigorous intensity activity (i.e. running) yielded some benefit, but not as much as walking.

PositiveTip: Make it a daily priority to walk at least 30 minutes. You will feel better, and probably live longer!

The results of a year-long German clinical trial of 128 postmenopausal women discovered that women who exercise vigorously maintained bone density in their spines, and had a slight increase in density at the hip.

A subgroup of the exercisers who received black cohosh showed no benefit from the herbal supplement. Women who exercised lightly experienced declines in both measures of bone density.

PositiveTip: There is no substitute for regular, vigorous exercise for bone strength, including strength training.

A Canadian study compared postmenopausal women who took 7500 steps a day with those who didn't. Women who walked 7500 steps a day had significantly higher scores in health-related satisfaction and quality of life. They also had fewer symptoms of depression and anxiety. 

PositiveTip: Adequate physical activity (at least 7500 steps per day) is essential for well-being and a positive outlook at all ages.